Exercise guide
Dumbbell Glute Bridge
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
The dumbbell glute bridge is a foundational isolation exercise that targets the gluteus maximus through hip extension, providing high tension at the peak contraction. It is highly effective for building posterior chain strength and improving hip stability with minimal lower back strain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Place a dumbbell horizontally across your hip creases, holding it securely with both hands to keep it stable.
- Position your heels about 6-8 inches away from your glutes so your shins are vertical at the top of the movement.
How to do it
- Exhale as you drive through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard at the top of the movement for a 1-second pause.
- Inhale as you slowly lower your hips back to the starting position, maintaining control throughout the descent.
Form checklist
- Keep your chin tucked toward your chest to maintain a neutral spine and prevent lower back arching.
- Ensure your shins remain vertical at the top of the bridge.
- Keep your core braced throughout the entire range of motion.
- Drive the weight through your heels rather than pushing off your toes.
Pro tips
- Focus on 'tucking your tailbone' (posterior pelvic tilt) at the top of the rep to maximize glute fiber recruitment and protect the lumbar spine.
- Imagine trying to spread the floor apart with your feet to engage the glute medius and stabilize the hips.
Make it harder
- Transition to a Single-Leg Dumbbell Glute Bridge by lifting one foot off the floor while keeping the dumbbell on the working hip.
- Add a 3-second isometric hold at the top of every repetition to increase time under tension.
Frequently asked
- What muscles does the dumbbell glute bridge work?
- The dumbbell glute bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell glute bridge?
- The dumbbell glute bridge uses dumbbell.
- Is the dumbbell glute bridge good for beginners?
- The dumbbell glute bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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